Try the vertical row to get strong shoulders

Looking for an upper body workout routine? Try a vertical row. This exercise engages different muscle groups, including the shoulders, arms and upper back. You can use dumbbells or kettlebells for this strength exercise. It can be a great addition to your fitness routine, especially if you want to strengthen your shoulders and improve your posture. But you need to follow the right techniques to avoid injury. Focus on controlled and coordinated movements when performing this exercise to promote optimal muscle strengthening and reduce the risk of injury.

What is a vertical row?

This is an effective exercise for building and strengthening the shoulder muscles. According to a study published in the Strength & Conditioning Journal in 2011, this is one of the most common exercises performed to strengthen the shoulder muscles (deltoids) and upper back (trapezius). During this type of exercise, all the muscles of the shoulder are involved. “These muscles include the anterior and medial deltoids (shoulder muscles), as well as the upper trapezius and rhomboids (upper back), biceps and forearms,” ​​says fitness expert Aman Puri.

This strength and weight training exercise is performed by lifting a weight vertically in front of the body at shoulder height or higher. When performing this exercise, the hands are kept relatively close to the body.

What are the benefits of doing a vertical row?

Here’s how this workout regimen can help you:

• This exercise helps build and strengthen the shoulders in general and improve upper back strength. Strengthening the shoulder muscles while performing this exercise helps to improve their mobility and relieve stiffness.
• This exercise also helps with shoulder muscle hypertrophy (cell growth), especially when lifting weights gradually.
• Strengthening the muscles of the upper back and shoulders also improves upper body posture and performance in sports that require upper body strength, such as powerlifting, tennis and boxing.
• Using dumbbells and a barbell, this exercise helps improve grip strength. “It helps when performing different lifts,” says the specialist. There is also a connection between grip strength and death. In a 2023 study published in Frontiers, higher grip strength was associated with fewer deaths in people with more than three comorbidities.

How to perform a vertical row?

Here’s how to do the exercise safely:

• To perform this exercise, stand with your feet shoulder-width apart.
• Grab a barbell with your arms fully extended and shoulder-width apart. If you are a beginner, do not add weight while doing this exercise.
• Keep your back straight and then bend your knees slightly forward.
• Begin by pulling the barbell straight up to your chin or chest, raising both arms and bending your elbows in a backward motion. Hold them above your wrists when lifting the equipment.
• Slowly lower the equipment down to your thighs and repeat.

You can do 8 to 10 repetitions with 3-4 sets of exercises, the expert suggests.

Common mistakes to avoid

Avoiding the following mistakes during this exercise can help reduce the risk of unintentional injury:

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• Lifting excess weight: Gaining excess weight can lead to muscle strains, joint or bone damage, and nerve injuries, which can lead to poor posture. According to a study published in the journal Current Reviews in Musculoskeletal Medicine in 2018, lifting heavy weights in an upright position should be done by experienced people.
• High elevation or swaying motion: Pulling the elbows too high can create unnecessary stress on the shoulder. “Controlled, not swinging movements reduce the risk of sudden shoulder muscle strain,” says the specialist.
• Handle placement: Holding the bar too close or too far can strain your elbows or wrists. A slightly wider grip than shoulder width can prevent the deltoids and traps from fully engaging and can cause shoulder pain.
• Shrugging: Try to keep your shoulders steady, as the shrug motion can shift the focus of the muscles involved and increase the risk of injury or strain.

What are the variations of the vertical row?

1. Row with dumbbells

Carrying dumbbells instead of a barbell can be an easier option for lifting the vertical row. This allows for better and more comfortable movement for beginners. “This can be beneficial for those who do single-arm or unilateral dumbbell exercises,” says Puri.

2. Cable vertical row

You can use dumbbells or a barbell to do this shoulder strengthening exercise. You can also choose the cable upright row, which uses a cable machine, so it offers a smooth and controlled movement. “It increases the strength and coordination of the muscles involved during exercise,” says Puri.

3. A row with a kettlebell

This variation of the vertical row is performed using kettlebells. You need to hold it with both hands while doing strength and weight training exercises. “It can be useful for increasing upper body strength,” says Puri.

4. Board vertical row

Beginners should avoid this type of vertical rowing, as it is an advanced and difficult type of exercise. “It involves adding a bar at the end when lowering the weight of a dumbbell or kettlebell down,” the specialist shares.

Who should avoid the vertical row?

The upright exercise is a popular exercise for strengthening the shoulders among fitness enthusiasts, but some people should avoid it.

• People with back, shoulder, elbow or wrist injuries should limit themselves in this exercise, especially when lifting heavy weights. “This can cause limited mobility or deformity of the joints, especially in those who lift weights,” says the expert.
• Elderly people, especially those with joint problems, should avoid this as there is a risk of injury.

The upright row can help improve grip strength, strengthen the shoulders, and improve posture. But do a little warm-up to prevent straining your muscles or risking joint damage. Also, increase the weight gradually rather than jumping to heavy weights right away.